10.2.18 Tuesday

PERFORMANCE/FITNESS
Squat Prep
A. X Band March x 30s
B1. Wall Squat w/ Pause x 5 reps x 2 sets
B2. Wall Angel x 5 reps x 2 sets
C. Air Squat x 5 reps x 2 sets
D1. Goblet Squat @5s down 5s Up x 3 reps x 2 sets
D2. Ring Row w/ 3s hold at top of Each rep x 5 reps x 2 sets
B. Back Squat @30X1 – 18 minutes to Build to 1 Rep Max
**In Btw First 3 Sets Single Arm Dumbbell Row @3030 x 6-8/arm**
C. “Triple Threat” 
Teams of 3 for Max Reps
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 Assault Bike for Calories
Squat Weights Increase Every 30 Reps
Front Squat
Rx’d – 115/75#, 135/95#, 155/105# Max Reps
Scaled – 95/65#, 115/75#, 135/95# Max Reps
Back Squat
Rx’d – 155/105#, 185/125#, 225/155# Max Reps
Scaled – 135/95#, 155/105#, 165/110# Max Reps
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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